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You have many options when it comes to selecting fats and oils for cooking. But it’s not just a matter of choosing oils that are healthy, but also whether they stay healthy after having been cooked with. The Integrity of Cooking Oils When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming. The most important factor in determining an oil’s resistance to oxidation and rancidification, both at

If you’re reading this, you're in the right place. Because if you have the internet, frequent Facebook, use google, or even search nutrition hashtags on Instagram, you’ve probably seen the term macros thrown around. Short for “macronutrients,” it refers to carbs, fats, and proteins—the three basic components of every diet. If you get their proportions right, it makes dieting a lot more effective when simple calorie restriction fails. One of the problems with traditional calorie counting is that it doesn’t take into account what you’re eating, just how many calories. Sure, portion control alone might work for a while,

It's actually one of the biggest misconceptions in the fitness industry. Time and time again, the fitness enthusiast will tell their coach, "I just wanna tone, I don't wanna get bulky." But do they really know what they're asking for? Have they clarity for what they really want? Or are they simply just confused about how to actually reach their goals? It's most likely confusion. But it's not their fault, and it doesn't have to be that way! The problem is that “toning” has no exact meaning and thus results cannot be measured or

Here's a surprising statistic: One in 10 millennials are vegan, according to to a report in Nutrition Business Journal. Call it a lifestyle or call it an elimination diet—either way, it's picking up steam due in part to like backers like Beyoncé & Lady Gaga. I mean who doesn't want to be a little more like Queen Bey?! Oh and even Khloé Kardashian recently claimed that she lost 11 pounds just by cutting cheese and milk from her diet. So it's gotta be true right? Why is veganism going mainstream? Well there's probably a number of

Let’s get the fasting and weight-loss debate out of the way first. “Fasting” refers to an extended period of time in which you consume no food, typically for 3 to 7 complete days! “Intermittent Fasting" is defined as: not eating, or eating less, for much shorter periods of time – typically 8 to 24 hours.  You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is

We've all heard it before, protein (amino acids) are the building blocks for all life. Protein is essential in your daily diet so your body can repair its cells, and create new ones. Which is especially important with exercise! Hormones, neurotransmitters, digestive enzymes, energy-producing enzymes— they all depend on proteins to carry out their cellular processes. Even body composition has been linked to protein intake as well as blood sugar regulation. As you can see, protein is an important nutrient giving you energy, helping you build muscle, recover, and keeps you satiated or feeling full

CrossFit is one of the fastest growing fitness movements on the planet. And whether you are, or hoping to someday become one, chances are you already know a person who is an avid CrossFitter. If you log onto Facebook, Instagram, Pinterest, Snapchat, or Twitter, someone you know is right now bragging about his or her latest PR, ripped pull-up hands, failed jerk, or almost-but-not-quite, new snatch attempt. In 2016, nearly a quarter of a MILLION people signed up to compete in the CrossFit Games--a world-wide competition to find the fittest male and female

Although subtle, more than half of the world population is vitamin D deficient! This is a big problem because sleep disorders are an epidemic due to vitamin D deficiency. This hurts the amount of sleep you get, the quality of your sleep, and your mood upon waking up. We have this deficiency because of the way we live. We work inside, we wear clothes, and use sunscreen. These are all realities of modern life, and they all take away from our vitamin D synthesis. This is important to note, because you do not soak up D

Should you follow a specific diet and exercise plan based upon your blood type? That is what Dr. D’Adamo suggests in his book Eat Right for Your Blood Type. D’Adamo is a naturopathic doctor who feels strongly that one’s blood type may determine which diseases and illnesses they may develop over time. It is an intriguing approach; however, no conclusive research has been conducted, and there are no studies that show blood type can be a predictor for the development of certain disease and adverse health conditions. That being said, if you are intrigued by the